Losing weight can be one of the daunting tasks that one can face. But that does not have to be the case anymore. There are certain minerals, vitamins and natural nutrient concentrations that when alongside a workout regimen and proper diet can be help you lose those extra fats.
They come in supplementation and tend to work using particular mechanisms i.e. they reduce appetite, reduce absorption of nutrients like fat and increases fat burning thereby helping you burn more calories. It is safe to talk to your doctor before using some of these medical supplements in case you are not sure about any of them.
1) Garcinia cambogia extract
This is a small, green fruit that comes in the shape of a pumpkin. It became popular worldwide in 2012 after featuring on the Dr Oz show.Its skin has hydroxycitric acid (HCA) which is an active ingredient in the extract that’s marketed as a pill for weight loss. Animals studies indicate that this extract has the potential to increase the levels of serotonin and hinder an enzyme that produces fat.
In a 2011 review of 12 studies it was found that garcinia cambogia caused an average of 2lbs loss over a period of weeks. With regards side effects this extract has been found to have none save for mild digestive problems.
This is the most abundant amino acid that is naturally produced by the body. It is presence is normally high in the muscles. It helps your muscles repair, maintains a healthy gut and also stabilizes the blood sugar levels.
According to a study that was conducted last year by in the European journal of clinical nutrition it was found that all everyone lost weight after taking glutamine supplements for a period of four weeks even without changing diet at all. This is the case probably due to the fact that glutamine helps boost glucose metabolism.
This must be one of the most effective weight loss supplements around. It has been there for a very long period of time, more than a decade. They come in different varieties but the most effective one is simply called hydroxycut.
Hydroxycut supplements can help you reduce the amount of subcutaneous, visceral and total fats in general according to a British study conducted in 2011.HCA is derived from a plant known as garcinia. But it is not effective if the plant has less than 50% of this active ingredient. One study found that taking this supplement over a period of 3 months caused a reduction of about 9.5 kg in body weight. If you are caffeine sensitive there may emerge some side effects such as anxiety, tremors, jitterness, nausea.irritability and diarrhea.
4) Raspberry ketones
This is a supplement that’s derived from raspberries that gives them that distinct smell. Raspberry ketones can be found in supplements too. These supplements work by increasing the breakdown of fats and thereby increasing the levels of a hormone called adiponectin that related to weight loss.
Although no single study has been conducted on humans, one study on rats showed that these supplements when used in massive doses are capable of reducing weight gain.
5) Whey protein
Proteins do more than just curving out muscles. According to a study conducted in 2014 and published in the journal of the American college of nutrition it was found that on average people lost about 10 pounds after introducing whey proteins into their diet.
The derivative of milk from this protein also does wonders. Whey protein works in a number of ways i.e. it suppresses your appetite therefore helps you to eat less. a muscle possesses a higher metabolic rate than fat and therefore replacing a pound of fat with a pound of protein increases your fat burning abilities.
6) Green tea extract
This extract may increase the oxidation of fats and even stimulate the thermogenesis of brown adipose tissue (special cells of fat that have the potential of speeding up your metabolism) which is actually good for those wishing to shed weight.
The most important ingredient to doing this is the plants photochemicals, In particular epigallocatechin gallate which according to studies when taken in low doses can increase the oxidation of fats by around 33%.its advisable to look for a supplement that has 50% EGCH and 90% polyphenols for the best results.
7) Cayenne pepper
Research is on concerning the effects of pepper on weight loss. Taking half a spoon of this supplement in a capsule may help you take in fewer calories and also reduce your craving for sweets and salty snacks which are some of the foods that lead to weight gain problems.
Another study conducted by UCLA researchers have associated eating meals with capsaicin(the root of peppers heat) to a an increase in metabolism by about 15-20% for up to a maximum of 2hours.
This is a very essential trace mineral in that it helps metabolize macronutrients. Chromium assists insulin in metabolizing fats, turning proteins into muscles and also helps in conversion of sugar into energy. It is also key in regulating appetite; helps reduce the cravings for sugary foods and increases lean body mass.
Caffeine is the most widely consumed psychoactive beverage in the world. Naturally it occurs in coffee, dark chocolate. green tea besides being added to many other processed beverages and foods.
Caffeine is known for boosting metabolism and usually added to commercial supplements for weight loss. Caffeine has been shown to boost metabolism by around 3-11% while at the same time increasing your fat burning by up to a maximum of 29%.
It’s a fiber present in the roots of elephant yams also known as konjac.after absorbing water glucomannan sits in your gut and makes you feel full and therefore makes you take in fewer calories. According to studies glucomannan combined with a proper diet can help one lose about 8-10 pounds of weight within a period of 5 weeks. This substance has the potential of feeding the good gut bacteria in the intestine.
Does Green Tea Really Aid in Weight Loss?
Losing weight and keeping it off is no easy fete. It not only requires a healthy lifestyle but also calls for a few helpful tips. One such tip that is rapidly gaining popularity is drinking green tea regularly. For several years now green tea has been touted as an effective, healthy and natural aid to weight loss. In this short but nonetheless detailed article, we investigate whether green tea can really help you shed off those extra pounds.
Let’s delve in…
So what exactly is green tea?
It is a kind of special tea made from the leaves of the Camellia Sinensis plant which is a native of China. Unlike black tea and oolong where the leaves of the Camellia Sinensis plant are left to oxidise and wither, they are only steamed when making green tea. This is why they retain their green colour. Contrary to common misconception, the green tea for weight loss phenomenon is not new. In fact it can be traced back to China as far as 4000 years ago.
How does Green Tea aid in natural weight loss?
What most people don’t know is that green tea contains more than 450 organic ingredients! Since the leaves of the Camellia Sinensis plants are not fermented when making this special tea, the nutritional value is safeguarded. Some of the beneficial organic ingredients in green tea include; zinc, iron, magnesium, calcium, natural folic acid, vitamin P and K, vitamin B1and B12 and essential oils.
The two main active ingredients in green tea are:
An 8 ounce cup contains around 30 to 50 mgs. This is enough content to have significant effect without necessarily making you hyper. Although research on the connection between weight loss and caffeine is still highly controversial, there are a few studies that suggest caffeine aids in weight loss in the following ways:
Caffeine may be able to reduce hunger pangs for a short time. Keep in mind that the leading reason why most people gain too much weight is poor eating habits.
Multiple studies have shown that caffeine stimulates Thermogenesis ( process through which the human body generates energy and heat from digestion)
Caffeine is a mild diuretic
Which means it can increase the amount of water dispelled from the body hence making the scale go down a little bit. Most people retain a lot of water in the body; caffeine comes in handy in helping the body get rid of this water naturally.
Multiple studies have suggested that ingesting coffee helps to jump start lipolysis. This is a process through which the human body naturally releases free fatty acids into the blood. Lipolysis happens when the human body is converting fat into energy. Simply speaking, caffeine slightly boosts metabolism hence helping your body to burn more fat.
Caffeine is a natural stimulant
It helps to boost energy, alertness and wards of excessive drowsiness temporarily. This comes in handy in weight loss because it helps adhere to a consistent exercise regimen.
The main active ingredients in green tea are Catechins which are essentially a group of antioxidants referred to as Poylphenols. The most dominant catechin is Epigallocatechin Gallate (EGCG). Numerous human studies have indicated that this powerful antioxidant (EGCG) has a plethora of benefits when it comes to weight loss:
Epigallocatechin Gallate boosts metabolism
Carbohydrates, proteins and fats are broken down into glucose through the process digestion. The final product of digestion (glucose) is converted into the energy that human body uses to perform daily functions. Any remaining glucose is stored in the body as fat. When the body has a low rate of metabolism, more energy is converted into fat and stored instead of being converted into glucose.
On the other hand when the metabolic rate is high, less fat is stored in the body. A study conducted in Geneva in 1999 indicated that consuming 50mg of EGCG and 90mg caffeine elevated the rate of metabolism by close to 4%. This means that if you consume a large quantity of green tea daily your body will automatically burn more calories whether you are sleeping, walking or even watching TV. 4% may not sound like a lot, however; if you consume 2000 calories daily, it translates to so calories everyday which 8 pounds in a year!
EGCG is a powerful fat burner
A 2002 study carried out in the United States by scientists from the Belleville Human Nutrition Research Center set out to determine the effectiveness of EGCG in burning fat. This study had 4 different groups
- GROUP 1 was given water
- GROUP 2 was given green tea
- GROUP 3 was given caffeinated water
- GROUP 4 was given half strength tea
This study ascertained that GROUP 3 which consumed caffeinated water burnt more calories as compared to green tea. However, when it came to fat, the group that consumed green tea burned 12% more fat while CROUP who drank caffeinated water burned 8% more fat.
Epigallocatechin Gallate reduces the amount of fat stored in the body
A study conducted by the Donald Danforth Plant Science Center indicated that EGCG contained in green tea reduced how much fat is stored in the body by moderating the production of insulin. According to this study, ECGC moderates insulin production by blocking GDH (glutamate dehydrogenase) which regulates insulin secretion. Keep in mind that hormone insulin plays a key role in the conversion of glucose into fat for storage.
ECGC moderates insulin production by blocking GDH (glutamate dehydrogenase) which regulates insulin secretion
A typical Western diet is made up refined starchy carbohydrates. These kinds of foods are digested much faster as compared to complex foods like proteins and whole grains. This means that when you eat a lot of refined foods, your body experiences blood sugar overload that triggers the production of excess insulin. Too much insulin causes the body to store more glucose in form of fat rather than consuming it as energy. Since EGCG moderates insulin production, the level of energy rises and fat storage reduces leading to weight loss.
Green tea is clearly extremely beneficial to weight loss. However, it is more effective when accompanied with a healthy diet and a regular exercise regimen.